Mexican Spiced Sweet Potato Black Bean Cakes RecipeMexican Spiced Sweet Potato Black Bean Cakes

Source: MyFoodDiary.com
Recipe

Sweet Potato Black Bean Cake Recipe

These baked potato cakes combine nutritious sweet potatoes and black beans with flavorful Mexican spices. They can be eaten alone with a few of your favorite garnishes or top them with a poached egg for a filling breakfast. The patties can also be used as veggie burgers or break them up and use them as filling for tacos or burritos.

Nutrition Facts
Serving Size 1 potato cake
Amount Per Serving
126
Calories
% Daily Value*
0%
Total Fat 0.2g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 0mg
13%
Sodium 300mg
9%
Total Carbohydrate 26.9g
19%
Dietary Fiber 5.3g
Sugars 7.2g
Protein 4.8g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 potato cakes

Preparation time: 15 minutes

Baking time: 20 minutes

Ingredients

  • 2 medium sweet potatoes
  • 1 (15 oz.) can no-salt added black beans, rinsed and drained
  • 2 cloves garlic, minced
  • 2 green onions, sliced
  • 2 tbsp chopped fresh cilantro
  • ½ tsp ground cumin
  • ½ tsp chili powder
  • ½ tsp salt
  • ¼ tsp oregano
  • 1/8 tsp ground cinnamon
  • Juice and zest of 1 lime
  • 1 tsp hot sauce (optional)

Garnish options: Greek yogurt, sour cream, cilantro, green onions, chives, salsa

Directions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Bake the potatoes in the microwave per your microwave’s instructions, about 5 to 7 minutes on high.
  3. Place the black beans in a medium bowl. When the potatoes are cool enough to handle, scoop out the flesh and place it in the bowl. Mash the beans and potatoes until about half of the beans are mashed and half are still whole.
  4. Add the garlic, green onions, cilantro, cumin, chili powder, salt, oregano and cinnamon. Stir to combine all ingredients. Stir in the lime juice, lime zest, and hot sauce (if using).
  5. Form the mix into 6 patties. Place the patties on a baking sheet lightly coated with olive oil. Bake for 10 minutes. Carefully flip the patties and bake for 10 minutes more. Serve warm.

High Protein, Low Cholesterol Foods High Protein, Low Cholesterol Foods

Source: MyFoodDiary.com
Article

high protein, low cholesterol foods

Health experts recommend limiting cholesterol intake, but many high-protein foods also contain high levels of dietary cholesterol. How do you get the protein you need without going over your limit? Here are 5 low-cholesterol foods that are also high in protein.

Beans

Beans are an excellent choice for protein that is cholesterol-free and full of fiber. Don’t be afraid to try different beans, and get creative with how you use them in recipes. Stewed garbanzo beans, pinto beans, or cannellini beans are ideal with a side of sautéed kale and brown rice. They are also delicious blended into bean dips. Seek out fun, heirloom varieties and experiment with cooking dried beans in the slow cooker. Cranberry beans and black Calypso beans are two varieties that can add fun to your meal. (1 cup cooked black beans: 227 calories, 0 mg cholesterol, 15.2 g protein)

Grains

Many of the healthy, whole grains eaten today are considered grains for culinary purposes, but they originate from protein-rich seeds. In fact, quinoa is considered a complete protein meaning it contains all the essential amino acids. Other grains that provide protein include amaranth, millet, and wheat berries. (1 cup cooked quinoa: 190 calories, 0 mg cholesterol, 6 g protein)

Lentils

Similar to beans, lentils provide protein while also being low in cholesterol. An added bonus is that they contain over 15 grams of fiber in one cup cooked. Don’t get stuck in a lentil rut. There are numerous types available that will add variety to salads, soups, and stews. Try French green lentils, black lentils, or yellow lentils. (1 cup cooked lentils: 229 calories, 0 mg cholesterol, 17.9 g protein)

Nuts and Seeds

Shelled nuts and seeds require no preparation -- making them a great protein-rich snack. They also provide plenty of heart-healthy fat without cholesterol. Try cashews, pistachios, or walnuts. Protein-rich seeds include sunflower seeds, pumpkin seeds, and sesame seeds. (1 ounce of pistachio nuts: 157 calories, 0 mg cholesterol, 5.8 g protein)

Tofu

Minimally refined soy products, such as fermented tofu, offer plenty of protein without cholesterol. The benefit of soy-based foods for protection against cancer and heart disease is still a topic of scientific debate. However, tofu is full of vitamins and minerals, and can serve as a high protein, low cholesterol substitute for meats. Tofu can be grilled, roasted, or cooked in stir-fries. (3 ounces firm tofu: 70 calories, 0 mg cholesterol, 8 g protein)

4 Healthy Ways to Improve Your Brain Power 4 Healthy Ways to Improve Your Brain Power

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Article

meditate to improve brain power

Our ability to learn and remember is dependent on more than just the hours we spend studying a subject. Our daily activities can limit the cognitive declines associated with aging and can improve the parts of our brain that are responsible for learning and memory. Here are 4 easy ways you can boost your brain power.

Increase exercise intensity.

All exercise helps boost mood and brain activity, but intense exercise may be more beneficial for learning. A study published in Neurobiology of Learning and Memory found that vocabulary learning was 20% faster after high intensity exercise (sprinting) when compared to lower intensity exercise and rest.

Tip: Add 30 to 60 second bouts of jogging to your walking routine, or incorporate short sprints into your run. Both will increase the intensity of your workouts.

Eat apples and onions.

These foods contain the flavonoid quercetin. This antioxidant has been found to protect brain cells from the free radical damage that leads to cognitive decline and diseases such as Alzheimer’s and Parkinson’s.

Tip: Add thinly sliced apples and onions to your green salads, or make a Waldorf salad using chopped apples, diced onion, dried cranberries, Greek yogurt, and honey.

Start strength training.

Strength training is an important component of an effective exercise regimen. It builds muscle to make daily activities easier, tones the body to change the way you look, and it can help you better maintain your weight loss. If these benefits haven’t convinced you to strengthen your muscles, research now suggests that it will also help your brain. A recent study found that resistance exercise improved learning and memory as much as aerobic exercise.

Tip: Pumping iron at the gym isn’t a requirement. Add equipment-free moves to your workouts 2-3 days per week with push-ups, dips, squats, lunges, and abdominal exercises.

Meditate.

Taking time to clear your mind and meditate can have a significant influence on your mental wellbeing. One study shows it will boost your brain power as well. In the study, people who meditated for 30 minutes a day for 8 weeks showed positive changes in the density of gray matter in the hippocampus, an area of the brain associated with learning and memory.

Tip: Start by setting aside 5 minutes per day to be silent and focus on your breathing. Gradually add more time to your meditation sessions each week.

Cranberry Energy Bites RecipeCranberry Energy Bites

Source: MyFoodDiary.com
Recipe

Cranberry Energy Bites Recipe

These no-bake bites make a simple pre-workout snack. You can quickly mix up a batch on Sunday and pack them with you to the gym or office throughout the week.

Nutrition Facts
Serving Size 1 bite
Amount Per Serving
149
Calories
% Daily Value*
3%
Total Fat 2g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 0mg
1%
Sodium 33mg
12%
Total Carbohydrate 34.5g
12%
Dietary Fiber 3.5g
Sugars 28.4g
Protein 1.8g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 9 bites

Preparation time: 10 minutes

Ingredients

  • 15 unsweetened dates, pitted
  • ¼ cup dried cranberries
  • ¼ cup unsalted sunflower seeds
  • ¼ cup old fashioned rolled oats
  • Zest of 1 orange
  • 1/8 tsp salt

Directions

  1. Place all ingredients in the bowl of a food processor. Process on high for about 10 seconds, until all ingredients are chopped. They should stick together when pressed between your fingers.
  2. Roll into 9 equal sized balls, about 1 to 1 ½ tablespoons each. Store in an airtight container for up to 5 days.

5 Healthy Fall Foods to Eat Now 5 Healthy Fall Foods to Eat Now

Source: MyFoodDiary.com
Article

Healthy Fall Foods to Eat Now

Foods eaten at the peak of their season not only offer the best flavor, but they overflow with nutrients. Scientists continually discover new components in these fresh foods that benefit our health. The healthy qualities of these fall foods will give you even more reasons to fill your plate.

Apples

Always considered a nutritious food, apples have more recently made health news due to quercetin. This antioxidant not only helps to prevent cellular damage, but it also has anti-inflammatory properties. Quercetin prevents the release of histamines leading researchers to believe it could reduce symptoms of allergies.

Tip: Keep the skin on. According to University of Illinois Extension, almost half of the vitamin C in an apple is located just under the skin. The skin also contains nutritious fiber.

Pumpkin

Move over carrots, pumpkins promote healthy vision too. Pumpkin contains lutein and zeaxanthin which are associated with preventing cataracts and reducing risk for macular degeneration. Pumpkin is also rich in vitamin C and dietary fiber.

Tip: Orange-flesh winter squash share these health benefits. A few varieties to look for: Cinderella pumpkins, Kabocha, Cushaw, Butternut squash, and Delicata squash.

Purple Cabbage

Crunchy purple cabbage contains sinigrin, which is converted to an isothiocyanate compound with unique properties linked to cancer prevention. The purple variety has a slight advantage over green cabbage due to anthocyanin pigments. These polyphenols act as antioxidants to protect against chronic disease. Cabbage is also packed with vitamin C, and because cabbage is often eaten raw in salads and slaws, the vitamin C isn’t destroyed during cooking.

Tip: Top tacos with shredded purple cabbage instead of iceberg lettuce for a boost of nutrients, flavor, and texture.

Leeks

Related to garlic and onions, leeks are part of the allium family, but they get much less attention for their star nutrient content. Leeks contain the flavonoid kaempferol which has been shown to prevent damage to the lining of blood vessels making leeks beneficial for cardiovascular health. Leeks also provide folate. Folate has been found to balance homocysteine levels to protect against cardiovascular disease.

Tip: The whole leek is edible, but the highest concentration of nutrients are found in the lower leaf and bulb.

Cranberries

Tart, red cranberries contain polyphenols with anti-bacterial properties, which reduce risk of urinary tract infections. Whole cranberries also have anti-cancer properties and provide antioxidants. This berry promotes a healthy cardiovascular system and digestive tract because it reduces the inflammation that is associated with disease.

Tip: Chop fresh cranberries in a food processor, and add them to salads and cereals for tart flavor and extra crunch.

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